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Banana oat shake Calories
Nutritious shake made with banana, oats, and milk
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Banana oat shake (250 g) has 200 calories. That works out to 80 calories per 100 g. It contains 38 g of carbs, 5.8 g of protein, 3.3 g of fat and 5.3 g of fiber. Its 0.3 mg of B2 covers 21% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Banana oat shake Nutrition Facts
Selected: 1 cup (medium) · 250 g
200
KCAL / 250G
Carbs
38g
· 14% DV
Protein
5.8g
· 12% DV
Fat
3.3g
· 4% DV
Fiber
5.3g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 11% · Fat 15%
Banana oat shake nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 200 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 1.25 g | 6% |
| Trans fat | 0.03 g | |
| Sodium | 70 mg | 3% |
| Total carbohydrate | 38 g | 14% |
| Fiber | 5.3 g | 19% |
| Protein | 5.8 g | 12% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Banana oat shake?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 200 kcal |
| 100 g | 100 g | 80 kcal |
| 1 cup (small) | 180 g | 144 kcal |
| 1 serving (small) | 200 g | 160 kcal |
| 1 pack (medium) | 250 g | 200 kcal |
| 1 serving (large) | 300 g | 240 kcal |
| 1 bottle (medium) | 330 g | 264 kcal |
| 1 cup (large) | 350 g | 280 kcal |
| 1 bottle (large) | 500 g | 400 kcal |
Calculated from 80 calories per 100 g.
Frequently Asked Questions About Banana oat shake
How do you make a banana oat shake?
Blend a banana, oats and milk until smooth to make a banana oat shake. Add more milk for a thinner drink, or let it stand briefly after blending if you prefer a thicker texture.
Is a banana oat shake healthy?
Yes, a banana oat shake can be a nourishing drink made with fruit, oats and milk. Its overall nutrition depends on the ingredients you add, so keep sweeteners and rich extras modest if you want a simpler shake.
Can you make a banana oat shake the night before?
Yes, you can prepare a banana oat shake the night before and refrigerate it in a sealed container. The oats will absorb liquid and thicken overnight, so stir or shake it well and add milk if needed.
Does a banana oat shake help with weight loss?
No, a banana oat shake does not cause weight loss by itself. It can fit into a weight-loss eating plan as a meal or snack, but large servings and extras such as syrup or nut butter add more energy.
Do you need to cook the oats for a banana oat shake?
No, you can blend uncooked rolled oats into a banana oat shake. For a smoother drink, soak the oats in the milk first or use quick oats; cooking them is unnecessary.
Can you make a banana oat shake without added sugar?
Yes, a banana oat shake can be made without added sugar. A ripe banana gives it sweetness, so taste the blended drink before deciding whether it needs any sweetener.
Is a banana oat shake good before a workout?
Yes, a banana oat shake can work as a pre-workout snack because it provides carbohydrates from the banana and oats. Give yourself time to digest it, especially if a thick shake feels heavy during exercise.
Why does a banana oat shake get thick?
A banana oat shake thickens because oats absorb liquid, especially after blending or refrigeration. Stir in a little more milk to loosen it, or use less oats next time.
Can you freeze a banana oat shake?
Yes, you can freeze a banana oat shake in a freezer-safe container, leaving room for expansion. Thaw it in the refrigerator and blend or shake it again, since freezing can separate the ingredients and change the texture.
What can you add to a banana oat shake to make it more filling?
Add plain yogurt or nut butter to a banana oat shake to make it more substantial. Blend the addition thoroughly, and remember that nut butter also makes the drink richer.
Banana oat shake Vitamins & Minerals
Vitamins
B2
0.28mg · 22% DV
B6
0.33mg · 19% DV
Biotin
5.25µg · 18% DV
B5
0.75mg · 15% DV
Minerals
Manganese
0.45mg · 20% DV
Copper
0.18mg · 20% DV
Phosphorus
120mg · 17% DV
Potassium ⭐
550mg · 16% DV
Sodium
70mg · 3% DV
Banana oat shake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Banana oat shake
To burn the 200 calories in 1 cup (medium) (250 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Banana oat shake?
Banana oat shake blends banana, oats and milk into a smooth, filling drink. It has no single regional origin; it is part of the wider family of fruit-and-grain shakes and smoothies commonly made at home or bought from cafés.
The banana brings mellow sweetness, while oats give the drink a gently grainy taste and thicker body. It is often served cold for breakfast or as a quick snack, and can be poured into a glass or taken on the go. Oats add some fibre, with 2.1 g per 100 g, while the drink’s carbohydrates come mainly from the banana and oats. For a lighter version, skip added sweeteners and adjust the milk for a thinner texture; cinnamon works well too.
How Nutritious Is Banana oat shake?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Banana oat shake Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Banana oat shake Contain Allergens?
Contains these allergens:
Which Diets Is Banana oat shake Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Banana oat shake Fat Profile
SATURATED
1.25g
MONOUNSATURATED
0.75g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 4.1:1
Above the ideal 4:1 (4.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.